WOD-arkiv

3 Sets

5/5 Hip Flexor Rock Backs

12 Alternate Marching Posterior

bridge with band pull over

1'30 Rest

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Backsquat

E90S x 5

5/4/3/2/1 Reps

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E2MOM x 6

- 32/24 Cal Echo Bike

- 16 Frontsquat (50/35)

- 10 Barbell Frontrack Reverse Lunges

Every 10' x 4

1000m Run

500m Row

50 Push ups

Max burpees over row until 9'

Technic Deadlift

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10' to find RM Deadlift

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AMRAP 11'

11 SDHP

11 Burpees over bar

11KB american swing

A) Burgener Warm up

B) 4 sets

5 Hang clean High Pull

5 Muscle clean

5 Jump on box straight legs

1' Rest

C) EMOM x 5

3 Power Clean TnG + 2 Hang power clean

50%

D) 5 Sets

1 Clean High Pull

1 Power Clean

1 Hang power clean

65/80%

E) 5 Sets

8 Double Kb Heavy Shrug

8 Hip Muscle clean

1 Power clean 80 % +